Lat Pulldown strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	85.5 lb	38.5 lb
Iron III	91.5 lb	42.5 lb
Bronze I	98 lb	46.5 lb
Bronze II	105 lb	51.5 lb
Bronze III	112 lb	55.5 lb
Silver I	119 lb	60 lb
Silver II	127 lb	64.5 lb
Silver III	135 lb	69.5 lb
Gold I	143 lb	75 lb
Gold II	151 lb	80 lb
Gold III	160 lb	85 lb
Platinum I	169 lb	90.5 lb
Platinum II	178 lb	96.5 lb
Platinum III	188 lb	103 lb
Diamond I	198 lb	108 lb
Diamond II	207 lb	115 lb
Diamond III	218 lb	121 lb
Phoenix I	228 lb	128 lb
Phoenix II	239 lb	135 lb
Phoenix III	250 lb	142 lb
Dragon I	261 lb	149 lb
Dragon II	272 lb	156 lb
Dragon III	284 lb	164 lb
Olympian	296 lb	172 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 125 lb for 5 reps estimates 145.8 lb, which clears Gold I at 143 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts